a complete guide
What is pilates?
A method more than 100 years old, and at the same time adopted by the sports world, physiotherapy and the wellness industry. Here's what pilates really is, how it works, who it works for, and where the limits lie.
in short
The method in one paragraph
Pilates is a form of low-impact training that combines strength, mobility, breathing and body awareness. You work with slow, controlled movements in which every exercise engages the whole movement chain: from the deep core muscles to the breath to a sense of posture. It can be done on a mat (mat pilates) or on a special spring-loaded machine (reformer pilates). It is deliberately not exhausting; the effect lies in precision and repetition.
history
How it began
Joseph Hubertus Pilates was born in 1883 in Mönchengladbach, Germany. As a child he was sickly. He developed his own training regime to grow stronger, and eventually became a muscular boxer, gymnast and self-defence instructor.
During the First World War he was interned in England. In the camp he taught fellow prisoners exercises to stay fit. For prisoners who were too weak to stand, he rigged a system of springs onto hospital beds so they could train lying down, the origin of what would later become the reformer.
In 1926 he emigrated with his wife Clara to New York and opened a studio on Eighth Avenue, close to the city's dance studios. Many dancers became his regular clients and helped build out the method. He himself called it “Contrology”. Only after his death in 1967 did the method come to be widely known as pilates.
From the 1980s onwards there was an explosion of interest, especially in the wellness, dance and physiotherapy worlds. Today pilates is practised by millions of people worldwide, and used by professional sports teams as supplementary training.
the method
The six principles
Pilates rests on six principles that come back in every good class. Not as rules, more as points of attention.
1. Concentration: being consciously present with every movement. No autopilot, no distraction. Pilates is hard to do on automatic.
2. Control: every movement guided, not aimless. Better half a repetition with control than a whole one without.
3. Centering: strength comes from the centre, what Pilates called the “powerhouse”: the deep core, pelvic floor and lower back. Every movement is initiated from there.
4. Flow: movements flow into one another. No jerking, no stop-and-start. A continuous rhythm.
5. Precision: quality over quantity. Doing a precise exercise three times achieves more than a sloppy twenty.
6. Breathing: an active element, not something that happens by accident. Pilates often uses lateral rib breathing: the ribs out to the sides, not the belly forward.
types
Mat, reformer, and the rest
Mat pilates is the original form: a series of exercises on a mat, using your body weight as resistance. Accessible, a good place to start, and you learn the fundamentals of the method. With us: a group class of up to 4 women. More: /en/mat-pilates.
Reformer pilates uses the spring-loaded machine that Joseph designed himself. The springs give both resistance and support, so you can do exercises that wouldn't work on the mat. More precise than mat, more intensive, and very versatile. With us: from late 2026 in Badhoevedorp.
Tower, Cadillac and Chair are other equipment forms that Joseph developed. Less widely available, often used for specific rehabilitation purposes. We don't do these.
Clinical pilates is a form offered by physiotherapists, often one-on-one, for specific injuries. Not our focus; for rehabilitation we refer you to a physio.
Hybrid forms such as “Piloxing” (a mix with boxing) or “Pilates Fusion” are more modern creations. They usually drift further from the original method.
benefits
What it brings you
Pilates has been practised for well over a hundred years, and many people experience clear benefits from it. A few things it is known for:
- A calmer back. Many people with persistent lower-back pain feel better thanks to pilates. Read our article pilates and lower-back pain.
- More balance and steadiness. You often feel more sure on your feet, lovely at any age, and certainly a little later in life.
- A stronger middle and better posture. Your core and pelvic floor gradually become firmer, which you feel in everyday life.
- More calm in your head. Like other regular movement, pilates helps you relax and feel better.
And just as honestly: what pilates is not meant for.
- Losing a lot of weight. Pilates is not a big calorie-burner; that's not what it's for.
- Building large amounts of muscle. For real muscle growth, weight training is more suitable.
- Boosting your fitness sharply. For your heart rate and endurance, running or cycling are more effective.
In short: pilates is very good at what it's good at, and sits nicely alongside other movement you enjoy. Do you have health concerns or a diagnosis? Then check in with your GP or physiotherapist. We are not a medical institute, but a lovely place to grow stronger and calmer.
for whom
Who pilates works for
- Beginners who want to start gently. Accessible and easy to scale.
- During and after pregnancy. A gentle way to stay supple and rebuild your body and pelvic floor.
- Women over 50 and in menopause. For strength, balance and feeling better in your body.
- Anyone with lower-back trouble. With persistent, non-acute pain it's often a real relief.
- Athletes looking for balance alongside lots of cardio or strength training.
- Anyone who sits a lot. Good for your posture, your middle and loose shoulders.
And who less so
- Anyone who just wants to sweat hard. For cardio intensity there are better choices.
- Anyone who wants to build a lot of muscle. For that, weight training is more suitable.
- Acute injuries or recent surgery. Physiotherapy first, then pilates.
experience it yourself
Book a free trial class.
Reading is one thing, feeling it yourself is another. Your first class is always free.
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